Normal days I do weights 3 x a week and 1 day HIIT.

Day 1 - Chest/Back
Day 2 - Bicep/Tricep/Shoulder
Day 3 - HIIT
Day 4 - Lower body

This with 100g carb (mostly in the morning-lunch) 110g Protein a day. My momentum always stop in 2 months. Record.. I lost 10% BF.

On desperate days (ie. skipped gym for 2 months and need to lose some for weddings, beaches, etc)

Day 1 - Chest/Back + HIIT

Day 2 - Bicep/Tricep/Shoulder + HIIT

Day 3 - HIIT

Day 4 - Lower body

This on below 50g carb + 120g protein. With this I'll down at least 5% BF in two weeks.
HIIT - either sprint or RPM.

3 exercise each part with 12 reps x 3 + 20 reps x 1 at lesser weight.

Cheat day once a week.

Supplements - the usual multivites + fish oils + carnitine on HIIT days.

I gauge my results by looking at mirror and fat caliper because my concern is to lower BF and get lean.